14.5 Open Workout

WOD:

21-18-15-12-9-6-3 reps for time of:

95lb Thrusters
Bar Facing Burpees


18.38

Leme LPO 11

WOD:

5 x 3 Power snatches, 3 o/h squats @ 52kg

5 x 3 Power cleans, 3 push press @ 70kg

5 x 5 Deadlifts @ 125kg

Leme LPO 10

WOD:

Find 1RM Muscle clean:
5 @ 40kg
3 @ 60kg
2 @ 70kg
1 @ 80kg
1 @ 85kg
1 @ 90kg then straight into 6 Front squats (dubious muscle/power clean)

Then:
4 x 1 Muscle clean, 6 Front Squats @ 85kg

5 x 5 Deadlifts @ 125kg

14.4 Open Workout

WOD:

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bar
40 wall-ball shots, 20lb. to 10-foot target
30 cleans @ 135lb.
20 muscle-ups


181 reps  (Finished cleans @ 13.29 mins, crossed busy road and completed 1 muscle-up)


Then did 4 more kipping m-ups and 3 strict m-ups for shits and giggles

14.4 Practice

WOD:
PRACTICE for 15 mins:

6 x 5 toes-to-bar
1 x 40 squats
3 x 3 bar muscle-ups with jump

Leme LPO 9

WOD:

alternate A and B with rest as needed between sets (8 sets total snatch and 8 sets total clean)
A: 4 x 4 Power snatches @ 60kg
B: 4 x 3 Power snatches @ 64kg

A: 4 x 2 Power cleans, 2 push press @ 70kg
B: 4 x 2 Power cleans, 1 push press @ 74kg

5 x 6 Front squats @ 80kg (1 Muscle/power clean per set - felt good after heavier clean sets)

5 x 5 Deadlifts @ 120kg

Leme LPO 8

18/3

WOD:
5 x 4 Muscle snatch, 4 o/h squat, 4 snatch push press @ 52kg

5 x 3 Muscle clean, 3 push press @ 64kg

5 x 6 Front Squat @ 80kg

5 x 5 Deadlifts @ 120kg

Strictly Come Pullupping (*pulling up ?)

WOD:

5 rounds for QUALITY of:

8 Strict pull-ups (hollow body position with no kip and minimal rocking)
30 Double unders

Rest as needed after double unders to make pull-ups unbroken


All pull-ups were unbroken, legs tucked up on last rep of 4th set and last 2 reps of 5th set

14.3 Open Workout

WOD:
Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch


104 reps
Tie breaker time (Last full set of box jumps complete) = 4.35

Leme LPO 7

WOD:
5 x 6 Front squats @ 80kg (slow) (1 Muscle clean for QUALITY each set)

5 x 5 Deadlifts @ 115kg

5 x 5 Pull-ups (0kg-12kg-16kg-16kg-16kg)

Leme LPO 6

WOD:
5 x 3 Muscle snatch, 3 Snatch push press @ 52kg

5 x 3 Muscle cleans, 3 push press @ 64kg

5 x 5 Front squats @ 80 kg (slow) (1 power clean each set)

5 x 5 Deadlifts @ 115kg

14.2 Open workout Repeat

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

82 reps 

Had weightlifting shoes this time, and a box to get up to bar..

14.2 Open Workout (1st attempt)

MWOD:
Shoulder overhead banded distraction
Banded bully stretch
T-spine opener w/ peanut
Hip and ankle banded flexion (bottom of squat)


WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

76 reps 

Leme LPO 5 Lite

Dropped the sets and reps this week following the 3 heavy / 1 light rule from Barbell Shrugged among other places...


WOD:
Find muscle snatch 1RM then 3 x 4 @ 80%
64kg / 52kg

Find muscle clean 1RM then 3 x 3mc,3pp @ 80%
84kg / 64kg

3 x 3 front squats @ 80kg (slow) (1 muscle clean each set)

3 x 3 deadlifts @ 110kg

Superset:
2 x 10 standing leg curls @ 18kg ankle weight
2 x 10 glute ham raise variations (feet under barbell played with knee ext/flex with a push off ground and hip flex/ext with hands by head)

Carioca Fight Gone Badder

Pre:
1 x 250m run
2 x 10 squats / push-ups / sit-ups

WOD:

5 x 3 shoulder press @ 60kg


3 rounds for REPS of:
1 min max wall balls @ 9kg
1 min max SDHP @ 40kg
1 min max box jumps @ 24"
1 min max push press @ 40kg
1 min max v-ups
1 min rest


Rd 1 = 100 reps,  
Rd 2 = 94 reps,
Rd 3 = 80 reps,

Total = 274 reps

Carnaqual

WOD:
5 rounds for QUALITY of:
30 double unders
20 push-ups (1 x slow & strict, 1 x hand release, 3 x deficit (in gutter on pool edge))


Last round of du's unbroken and legs much straighter / all pu's unbroken except last round